Kev ziab yog ib qho ntawm cov tswv yim uas tso cai rau koj ua kom lub cev muaj zog thiab npog. Qhov no yog ib qho tseem ceeb ntawm kev ua ub no rau kom ua tiav ib lub hom phiaj. Ua ntej koj paub tias yuav ua li cas kom qhuav rau tus ntxhais, koj yuav tsum to taub tias lub tswv yim no muaj li cas. Ntau tus neeg xav hais tias qhov txheej txheem no yog tshem tawm cov kua hauv lub cev, tab sis qhov tseeb yog qhov kev xav tsis zoo thiab peb yuav tshem tau cov kab mob subcutaneous. Nyob rau tib lub sij hawm, ib qho kev ntsuas ntawm cov kev ntsuas yuav pab ua hauj lwm tawm qhov mob pob. Yuav kom ua tiav thiab tsis ua kom raug mob rau kev noj qab haus huv, nws yuav tsum ua tib zoo saib txhua txoj cai.
Yuav ua li cas kom qhuav kom poob rau lub cev - khoom noj khoom haus tshwj xeeb
Muaj ntau rau roj hlawv sim txo cov roj zaub kom ntau li ntau tau, thiab siv cov roj sib txawv, tiam sis qhov no yuav ua rau muaj kev mob nkeeg loj, thiab cov nqaij ntshiv ntawm qhov kev xaiv yuav raug kev txom nyem heev. Kev ziab yuav hloov qhov sib piv ntawm carbohydrates, proteins thiab cov rog:
- Proteins yog cov khoom loj ntawm cov nqaij ntawm cov nqaij, yog li lawv yuav tsum ua ntu zus nkag mus rau hauv lub cev. Cov protein txhua hnub rau tus ntxhais yuav tsum 60% ntawm tag nrho cov caloric nqi.
- Carbohydrates, raws li koj paub, raug muab faib ua yooj yim thiab txoj, ces tom kawg yuav noj tau thaum lub ziab thiab lawv cov ntau yuav tsis pub ntau tshaj 30% ib hnub. Kom ua kom qhuav, txo cov nyiaj carbohydrates maj mam, txij li kev hloov ua ntej yuav cuam tshuam rau kev mob nkeeg. Piv txwv, hauv thawj lub lim tiam ntawm ziab khaub ncaws, txo nqi ntawm 40%, thiab tom qab xya hnub mus rau 35% thiab tom qab ntawd ces yuav tsum muaj 30%.
- Cov rog yog suav cov yeeb ncuab tseem ceeb tshaj plaws ntawm ib lub cev, tab sis lawv yuav tsum tau nkag mus rau hauv lub cev thaum lub sijhawm so qhuav. Lawv tus nqi yuav tsis pub tshaj 10%. Txhawm rau muab siab nyiam rau oily ntses, ceev thiab butter.
To taub yuav ua li cas kom qhuav zoo rau cov nqaij ntshiv nyem, nws tsim nyog hais tias xam cov nqi ntawm calorie txhua hnub yog tsim nyog, vim tias 1 kg ntawm qhov hnyav yuav tsum yog 35-40 kcal. Muaj ib txoj cai ntxiv - feem ntau cov zaub mov feem me me. Nruab nrab ntawm cov zaub mov yuav tsum tsis txhob yuav ntau lub sij hawm thiab qhov siab ntawm tus naj npawb ntawm ib hnub - 5-6. Nws tsis raug txwv los noj mov ua ntej yuav mus pw, tab sis qhov no nws yog tsim nyog xaiv ib feem ntawm tsev cheese rau cov zaub mov. Nws raug nquahu kom siv lub multivitamin complex.
Nws yog ib qho tsim nyog yuav tau tu cov ntxhais, tswj xyuas cov dej sib luag, raws li dej yog tus tseem ceeb tshaj plaws hauv kev poob phaus. Los laij rau lub hnub uas yuav tsum tau ua, nws yuav tsum tau nyob rau hauv lub siab tias rau 1 kg ntawm qhov hnyav koj xav tau 30 ml ntawm dej huv.
Yuav ua li cas kom qhuav rau cov ntxhais kom nyem - kev cob qhia
Ib qho tseem ceeb tivthaiv, tsis muaj yam uas nws tsis tuaj yeem ua kom tiav cov homphiaj. Kws txawj tsis pom zoo rau kev cob qhia rau hnav, raws li kev noj haus yuav txom nyem loj hloov thiab nws yuav tsis yooj yim rau cov kab mob mus rau cov hnyav hnyav.
Cov cai tswj kev kawm thaum lub caij ziab:
- Yog hais tias cov chav kawm nyob rau hauv lub cuab, uas yog, koj xav tau lub hwj chim, nws yog ib qho tseem ceeb kom txo qhov ua hauj lwm hnyav thiab ua cov kev ua hauv kev ceev nrooj, ua ntau ntau dua. Ua haujlwm tsis yog mus rau ntawm cov nqaij tsis ua hauj lwm,
tab sis ua ntej hlawv. Nqus pa yuav tsis mus ua phem heev. - Rau qhov ziab, ntau lub cev qoj ib ce. Nws yog ib qho tseem ceeb uas yuav tsum tau ua ntu zus, thaum sib txuas lus muaj zog thiab kev cob qhia aerobic . Nws yog qhov zoo tshaj rau kev siv ntawm lub plab khoob, tab sis yog tias nws tsis yooj yim, ces ua nws tsuas yog ib teev tom qab noj mov.
- Rau hauv tsev qoj ib ntus nws pom zoo kom xaiv ib qho kev coj ua, uas yog piv txwv ntawm kev ua haujlwm ntawm kev ua haujlwm ceev ceev.
Yog tias koj ua raws li tag nrho cov cai, koj tuaj yeem pom qhov zoo tshwm sim hauv ob lub lis piam. Thov nco ntsoov tias nws yog txwv tsis pub nyob hauv kev ziab zwm mus tas li.